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CDOfit

Commando Fitness is a personal training company that serves a diverse population. From the busy prof

10/05/2021

SGT Roberto Sanchez AKA Captain Latin America! Great guy and an even better soldier. He was a consummate professional, always excelled at every task. I was disappointed he had a Ranger contract instead of an SF contract, however we promised we’d link up down the road either in the same unit or in a combat zone. Unfortunately, I’d just returned from my second combat rotation when checking the Army Times in the PX saw that he’d died on his 5th combat deployment. He was hands down one of the best soldiers I’d ever met and made me respect the Regiment even more.

Rangers Lead The Way

04/15/2021

6.5 Week Scale Check: 195.4 on 14 April 2021, down a total of 20.6 pounds from 01 March 2021.

Rate of weight loss is just over 3 pounds a week, which is pretty good if not slightly aggressive. The most sustainable (and healthiest) rate of weight loss is 1% of your bodyweight a week.

Due to three kids having birthdays in April, I took a two week diet break. Don't let diets or the scale dictate your life, there are methods and techniques to implement in order to continue fat loss goals while still enjoying life and family events.

Over the coming days I'll be posting screenshots of my charts to depict my nonlinear weight loss when cutting. Ultimately, the three most important aspects that are predictors of success are patience, consistency, and accountability.

03/17/2021

Scale check: 202.8 on 16MAR2021, only a 2 pound drop from week 2 to week 3. Down a total of 13.2 pounds from the start.

Rate of weight loss dropped significantly, as expected. This was partially due to slightly raising my calories (reverse dieting) after the first week’s significant calorie reduction. The most important part is the consistency, both in workouts and diet.

My most difficult hurdle is fighting my late night cravings and when I do get a craving rationalizing with myself that I’m not hungry, I just want to eat for taste OR my body is either thirsty or seeking a mineral I’m deficient in. A lot of the time, when our body is thirsty or deficient in a certain mineral and/or electrolyte, those signals get misconstrued for hunger.

“Just 2 pounds” is, technically, a perfect rate of weight loss. It’s more likely it’s a majority of fat loss, however my strategy is to average a weekly rate of weight loss greater than the 1-2% of total weight a week.

03/08/2021

Scale check: 204.8 on 08MAR2021, down from 216.0 on 01MAR2021.

Loss of 11.2 lbs of WEIGHT or mass, emphasis on “weight”. Some was water, some was fat, and potentially some could have been muscle. For this cut I’m going for overall weight loss not strictly fat loss. For fat loss I would seek a slower rate of weight loss to maintain as much muscle as possible. Ultimately (months down the road), I want to reach 185-180, to be within striking range of 175/174 with a water cut for wrestling competitions. This rate of weight loss is NOT sustainable, I predict this next week I may lose 5-8 pounds, depending on my adherence to my diet.

Also, to be upfront, I had two off days since my parents came up for the weekend to see the grandkids... one day was close to if not slightly above maintenance and the next was a straight caloric surplus (barbecue sandwiches, gummy bears, burgers from Five Guys... things got ugly)! I can eat like no one’s business, however the most important thing is if you slip up for 1 or 2 days to just get back on the diet and workout. Also, I could have induced the “whoosh” effect by my heavy, unscheduled refeed days.

If you have any questions reach out in the comments or DMs and I’ll do my best to answer them! Remember weight and/or fat loss is NOT a sprint, but a marathon!

03/02/2021

Putting my money where my mouth is! Fit to “fat”... now back to fit! Goal is to get back down to 191 lbs or below, as soon as I can! Could take a 6 weeks, 8 weeks, or 12 weeks... ultimately it will be about diet choices (math and willpower) and consistency! Will post weekly updates so stay tuned! At the end I will post my before 😖 and after 😁 photos, same lighting/location and I’ll try not to shave until after I’m done!

02/11/2021

The payoff doesn’t come immediately, it requires hard work, dedication and consistency! On days you feel like doing nothing, push yourself out of your comfort zone and do SOMETHING! Go for a walk, hop on the exercise bike, do some push-ups... just the act of overcoming the desire to sit around and relax for hours is a WIN! Do push-ups every commercial break... for those of us in the 21st century, do push-ups, bodyweight squats, and some crunches prior to watching a streaming show and at the end of every episode. EARN your entertainment so that it’s not just making you fat and lazy! As we say in the military, “complacency kills!” Never be complacent, stay consistent and always seek progress!

Tanktop by
Kettlebell: Wolfman Legend Bell by

02/02/2021

Snow days can sometimes interfere with workouts, especially if it’s a gym day or you have an outdoor workout programmed. However, don’t miss out on shoveling snow! It’s a good workout and as “functional” as it gets, plus it’s as close to filling sandbags as I get nowadays! It’s a good calorie burner and full-body workout incorporating a rotational movement. You can do your walk/driveway and your next door neighbors’, this should be a given if you have elderly neighbors! This is what being and being is all about!

01/28/2021

Throwback Thursday! Family photo shoot! Getting fit isn’t just for you or about you, it’s also about your family and loved ones.

If you’re looking for a workout plan and macro plan reach out in the direct messages!

01/22/2021

Kettlebell Bent Press! Great exercise that is seldom seen in modern settings, but it is an incredible tool to lift heavy weight overhead, as well as build mobility patterns useful in many other lifts. In fact, increasing mobility in the thoracic spinal area might be one of the best “secret” features of this lift! I like to pair this with heavy kettlebell cleans and goblet squats for a triset or circuit that will definitely get you growing. The bent press also works several stabilizers that are often neglected in your typical gym workout.

01/18/2021

January 2021 Newsletter

01/08/2021

Back in 2006, as the new guy on the ODA and the youngest team member I was convinced to enter in the base powerlifting competition while there for a month long, large scale training exercise for a potential contingency operation.

The date and time conflicted with a 3-day remain overnight (RON) field exercise my team had planned. I didn’t think I would be back in time and it wasn’t a priority. Luckily we pulled back in to the base area 10 minutes before the start of the competition, my team told me I needed to represent the ODA.

I was caked in dirt, sand, dust, and sweat. 3-days of patrolling, patrol base operations, conducting special reconnaissance on potential targets, getting tons of repetitions of team mounted abs dismounted immediate action drills... I was depleted, physically and mentally. However I stripped down to my Ranger panties and brown t-shirt and out lifted 7 base personnel that had been training for a year for this competition and a Navy SEAL that was on post for their pre-deployment training exercise.

Excuses are a dime a dozen, especially now with COVID. Don’t let excuses dictate what you do or how you do it. Train hard and train often, so that even at your worst you’re still better than the competition!

01/07/2021

This morning’s workout: walk, 30 minute bike, walk, circuit comprised of the following exercises: weighted jump rope skips, hex bar deadlifts, heavy kettlebell swings immediately followed by heavy kettlebell cleans (106 lbs) and set of deadlifts, Bulgarian bag spins and set of deadlifts, Bulgarian split squats and set of deadlifts; between each exercise/superset I completed 8 box jumps, 8 kettlebell snatches, and 8 burpees to keep my heart rate up and work explosiveness. The circuit itself took 70 minutes to complete.

Tank top was a brighter navy blue before being drenched in sweat!

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